My Top 5 Nutrition Tips

In today’s world there is so much noise around healthy eating which can range from what diets work, the types of foods you should be eating and even what food groups to cut out.  It’s no wonder then, when we decide to embark on what I like to call a ‘Healthy Food Plan’ not a ‘diet’ that we end up more confused then when we started.

To help cut through some of this noise I try to follow this simple philosophy when it comes to food and nutrition, how you look is 70% dependent upon what you eat and drink and 30% on what you do.  Therefore Abs are definitely made in the kitchen and finessed in the gym.

Here are my top tips when it comes to Nutrition:

1. Cook to lose weight

When you prepare your food you know exactly what ingredients go into it, there are no hidden oils or excess sodium unless you put them in there. Often when we buy takeaways or even salads it’s the hidden extra’s that can cause bloating or a creeping weight gain at the end of the week.  Preparing your food allows you to control exactly what’s going in.

2. Understand Portion Sizes

In an era of everything being ‘super sized’ avoid the temptation of ordering extra servings of food and drink that you don’t need.   When we talk about serving sizes ‘1 hand’ is all you need.  1 protein serve = the size of your palm, 1 fist = a serving of vegetables, 1 cupped hand = a serving of carbohydrates and 1 thumb = a serving of fats.  Try to listen to your appetite centres and stop eating when you are full rather than finishing the plate.

3. Drink your food and chew your water

Chew your food until it turns into liquid form as this assists with the digestion process. Large chunks of undigested food can ferment in the stomach causing bloating and food allergies.  Hold and swish water around in your mouth a few moments before swallowing which can also assist in the digestion process.

4. Does it fit my Macro’s?

Wherever possible, to stave off cravings and to avoid overeating try to eat a protein, carbohydrate and fat source in every meal and snack. This provides the body with the right amount of sustenance and ensures you don’t crave sugar or carbs at the dreaded 4pm slump.  Eating these macronutrients will keep your energy levels on an even keel which will improve your mood and ability to concentrate.

5. Don’t undo all of your hard work on the weekend

I have this very conversation with the majority of my clients who thrive on the routine of Monday to Friday but when it comes to the weekend their food and exercise habits fall apart. When we talk about having a ‘cheat’ meal it is exactly that, it is not drinking a bottle of wine and eating a large pizza plus dessert.  Try not to go crazy on the weekend, rather relax your food a little bit but try and get some outdoor exercise on at least one of the days.  Some great incidental exercise is spending some time in the garden, stand up paddle boarding, walking the dogs or swimming with the kids.

Goodness Me Box – My day on a Plate

6am-7am Wakeup!

My 16 month old generally wakes me up bright and early and whilst I am getting her a bottle I will whizz up my Protein Smoothie.  This includes approximately 250mls of coconut water, a serve of clean protein powder, 2 x Tbs of organic greek yoghurt, a tsp of chia seeds, frozen berries and a drizzle of honey.  As I generally workout in the morning and have back to back clients I need the natural carbs from the fruit.

On the weekends I indulge with some sour dough toast topped with smoked salmon, avocado mash and cherry tomatoes – delish!

10.30am-11am

Macchiato is my reward to myself after a hard workout which generally consists of 60mins of H.I.I.T, running or weights.  After my workout I am generally hungry and will raid my daughters lunch box and eat whatever she has left which is an apple and some grapes or brown rice cakes.

1pm

Being a busy mother of 2 I prepare a lot of my food the night before and this works a treat when you have a toddler at home to look after.  My ‘Go –To’ meal for lunch is chicken breast with roast vegetables.  I generally oven roast the day before sweet potatoes, pumpkin, beetroot, carrot, onion and capsicum and sprinkle with rock salt, rosemary and olive oil.

Other ‘Go-To’ meals include whipping up a leafy green salad with chickpeas, spring onion, feta cheese, olives, sun dried tomatoes and some form of protein like smoked salmon, tuna or chicken.

4pm

Afternoon Tea for me is a must.  Training a lot and being on my feet all day (I average around 20,000 plus steps a day) means I have a very efficient metabolism which needs to be fuelled every 3-4 hours otherwise I get ‘Hangry’ (tired and angry).  Again I pre prepare some frittata or quiches (minus the pastry) which can be easily heated up.  Caramelise the onion, toss in some mushrooms, capsicum and spring onion to give it plenty of flavor.

7-8pm

Dinner – Both my husband and I train clients in the afternoon so we take it in turns in getting dinner ready.  One of his specialities is his sweet potato skins which are topped with sour cream, ham and cheese combined with a serving of protein.  I tend to make a shepards pie once a week (without the pastry) using organic mince and topped with a half and half of sweet potato and potato if we feel like indulging.

9.30pm

I try not to eat after dinner but if I have a craving it is generally for chocolate!!! These days I tend to opt for an organic chocolate or a dark chocolate and try and restrict myself to a couple of squares!!

Top 10 Tips & Tricks for Surviving the Holiday Season

1.

For every glass of alcohol you consume make sure you drink a glass of water to keep yourself hydrated and in control.

2.

Rather than drinking full strength alcohol try a beer shandy or a white wine sprizter and save yourself half the calories.

3.

Make sure you eat before you head out so you are less likely to overindulge on party food or have too much to drink.

4.

There are a multitude of low calorie and low carb beers and wines to choose from these days to assist you in watching your waist line.

5.

Don’t allow other people to top up your glass especially if you are driving, ensure you know what a standard drink looks like.

6.

Avoid the Punch Bowl or the Slushie Machine these drinks a full of sugar and therefore calories and contain large amounts of alcohol.

7.

Try not to socialize around the buffet table – out of sight is definitely out of mind.

8.

Don’t succumb to peer pressure when it comes to drinking and food. Just because it is offered does not mean you have to eat/drink it.  Instead opt for healthy appetizers and sensible drinking.

9.

Don’t beat yourself up too much if you have a splurge on your favourite dessert or cocktail. Rather hit the gym the next day or go for a run instead to burn off those extra calories.

10.

Keep in mind there are no ‘quick fixes’ to weight loss, crash dieting before an event will only lead to bingeing down the track. Instead opt for a healthy eating plan and aim to move your body for at least an hour everyday.